Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log: Mark3

In the last 7 days:

activity # timemileskm+m
  Gym Strength3 3:00:00
  Running - Offroad3 2:35:49 21.44(7:16) 34.5(4:31) 634
  Running - Road/Track2 1:32:50 11.87(7:49) 19.11(4:51) 129
  Orienteering - Forest1 35:43 3.26(10:57) 5.25(6:48) 137
  Total7 7:44:22 36.57 58.86 900
«
2:38
0:00
WeThFrSaSuMoTu

Tuesday Jan 24 #

Gym Strength 1:00:00 [3]

Pump #19

Monday Jan 23 #

Running - Road/Track (Recovery run) 1:08:01 [3] 14.17 km (4:48 / km) +104m 4:38 / km
shoes: Nike Pegasus 32

Marathon training with Daryl:
2k WU
10k @ 4:30 ks
2k WD

Didn't feel too bad after yesterday although didn't fancy the track session.
We averaged 4:35 which was pretty good given it was all uphill on the way back.

Sunday Jan 22 #

Running - Offroad race (Doynton HM) 1:38:14 [5] 21.15 km (4:39 / km) +362m 4:17 / km
shoes: X-Talon 212 (Sep16)

2:38 quicker than last year, but much less muddy, so it's hard to say whether this a better run or not. Probably similar.

8th place:
https://www.fullonsport.com/event/dhhm2017/results

Won the team prize for the second year in a row (8th, 11th, 13th) - luckily Westbury can only scrape together two good runners (2nd, 7th)...

The really muddy bit (see last year: https://www.youtube.com/watch?v=0F60HWwdsRI&t=...) was barely noteworthy this year which was probably a benefit to most people but it meant I didn't gain 20 places like last time. 9th for most of the race, caught 8th and went past, and 7th stopped due to a shoe issue - expected to see neither of them again, but then they both caught me again and pretty much disappeared.

Managed to catch 8th with a few hundred metres to go and outsprint him though, which was good.

Gym Strength 1:00:00 [3]

Pump #18

Saturday Jan 21 #

Running - Offroad race (Parkrun - Wotton) 19:20 [5] 5.0 km (3:52 / km) +36m 3:44 / km
shoes: Salomon Fellraiser

Brrrrrrrrr -4°.
Interesting change from mud; mostly frozen solid. Quickened up the course but not as much as I'd have expected. Finally got my first victory here though!

Literally couldn't feel my fingers the whole way around which was most unpleasant.

Doynton is going to be very interesting tomorrow if conditions stay the same.

Orienteering - Forest race (Dolebury Warren) 35:43 [5] 5.25 km (6:48 / km) +137m 6:01 / km

As expected, time loss on 10 but other splits good.
http://www.bristolorienteering.org.uk/sites/defaul...
-------------

Warmed up slightly...especially after the uphill jog to the start. No big mistakes but a couple of weird bits of map...

...firstly between 4 and 5, there was some 'open' which was basically 'forest', and then a large knoll was mapped as a contour wiggle hidden underneath the circle. In the right place but probably spent 30s being unsure.

Then lost a minute on 10, can't blame the map for that one, I was just rubbish. Still don't like the map, but I could definitely have interpreted it better. Or at all. Ended up on the second line of scree; turned around and it was easily visible behind me.

Route to 19 wasn't great (straight) and involved climbing the fence (which I see now from the key is impassible - BOK, please stop using non-standard symbols. A symbol for an uncrossable fence doesn't exist. If you don't want me to cross it, overprint it. Or at least announce it in the start lane, or the final details.../rant).

Also in future I think we should have a short green and then a blue rather than just a green, as it's to have a bit more than 30mins exercise to justify travelling to the event...


Friday Jan 20 #

Gym Strength 1:00:00 [3]

Pump #17

Thursday Jan 19 #

Running - Offroad race (Rogue Night - Chepstow) 38:15 [5] 8.35 km (4:35 / km) +236m 4:01 / km
shoes: X-Talon 212 (Sep16)

As last year, really excellent race.
Set off very fast so as not to get stuck behind people on the single track bit. Worked pretty well, the guys just ahead knew what they were doing so just sat behind them still going pretty fast and overtook them up the hill before the field.
Felt pretty good on the downhill and for the whole race really. Rewarded with 6th place, 1:20ish faster than last year and the team prize for MDC.

Wednesday Jan 18 #

Running - Road/Track (5k jog) 24:49 [3] 4.94 km (5:01 / km) +25m 4:54 / km
shoes: Nike Pegasus 32

Short jog before tomorrow's race.

« Earlier

Recent Comments

Recent
link 8  
1 day ago
no 19 3  
more...

Reports

Search Log



Recent Weeks:

Week
Ending
Training hours by intensity
012345678910
11
Jan 29
Jan 22
Jan 15
Jan 8
Jan 1

Week
Ending
Training hours by activity
012345678910
11
Jan 29
Jan 22
Jan 15
Jan 8
Jan 1

Week
Ending
Training kilometers by activity
0102030405060708090
100
Jan 29
Jan 22
Jan 15
Jan 8
Jan 1

all weeks | months | years | as calendar